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Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
40 DB Hang Squat Cleans
20/*30 Strict Pull ups / Kipping Pullups
30 DB Clusters
20/30 Strict Pull ups / Kipping
20 DB Firebreathers
DB Load: 50/35 lb.
*Female is 30 kipping pullups
Rx
40 DB Hang Squat Cleans
20/*30 Strict Pull ups/Kipping Pullups
30 DB Clusters
20/30 Strict Pull ups / Kipping Pullups
20 DB Firebreathers
DB Load: 35/20 lb.
*Female is 30 kipping pullups
Fitness
30 DB Hang Squat Cleans
20 Ring Rows (Hard)
20 DB Clusters
20 Ring Rows (Hard)
10 DB Firebreathers
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